Skill Work then AMRAP:
15:00 Rotating EMOM
- :40 Double Under Practice
- 5-10 Strict Handstand Push Ups
- :20 Hollow / :20 Arch Hold
- 3 Get Up Get Downs
- 6 Ground to Overhead
- 9 Shuttle Runs
Today’s workout will begin with a rotating EMOM working on some higher level skills before getting into a quick AMRAP triplet. The skill portion is a rotating EMOM (every minute on the minute) meaning you will complete the work within the minute and rest before moving to the next movement. There are 3 movements and you will practice each one 5 times. The workout portion is 7:00 to perform as many rounds of the triplet above as possible.
Handstand push ups can be done from a table top or piked position to reduce the load on your shoulders and make the movement easier to perform.
The get up get downs can be modified by using a counter balance to assist you in getting up, by using your hands, or by performing a no push up burpee to air squat. .
If you do not have a traditional weight, then use something like a text book, growler, or back pack to perform the ground to overhead.
If you do not have the space for a shuttle run or are worried about making noise for anyone below you, then you can perform a line skater instead of the shuttle runs.
The strict handstand push ups can be performed with a deficit if you are looking to up the difficulty there or aim to perform more reps each minute.
The rest of the workout can be made more difficult by going faster or using a heavier load.
You can view the most up to date schedule and sign into class through Pike13! Pike13 will send you a link to the class once you pre-register!
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